Gregory Ross
Hyrox Result
Dive into this athlete’s performance at 2024 New York using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
1000 similar athletes.
Race Summary
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gregory Ross's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Gregory Ross's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Gregory Ross's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Gregory Ross's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
04:51.
Check the detail of the improvement plan below.
02:24
Potential Improvement
49.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ross Gregory showcased a commendable performance in the 2024 New York Hyrox, finishing in the top 36% overall and top 40% within his age group. His results indicate a balanced profile with a slight inclination towards running, as evidenced by his total running time being 00:44 faster than the average. Ross started the race exceptionally strong, as seen in his first running segment ranking in the 5th percentile, suggesting an aggressive initial pace. However, this fast start might have compromised his performance in strength-focused segments later in the event. Notably, his performance in the Burpees Broad Jump and Wall Balls segments fell significantly below average, highlighting areas for improvement. Overall, Ross appears to have a hybrid profile with a need to focus more on strength training to balance his evident running prowess.
Segments to Improve:
- Burpees Broad Jump: This segment was Ross's weakest, indicating a potential lack of explosive strength and endurance. To improve, Ross should incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps into his training regimen. Focusing on improving his explosive power and muscular endurance will be crucial. Additionally, burpee drills that emphasize broad jump technique can help Ross become more efficient in this segment.
- Wall Balls: Ross's performance in the Wall Balls segment suggests a need for enhanced upper body strength and cardiovascular endurance. Training should include thrusters and medicine ball throws against a wall to mimic the competition movement closely. Incorporating high-intensity interval training (HIIT) with emphasis on upper body circuits can also improve endurance and strength simultaneously.
- Roxzone: A slower Roxzone time indicates longer transition times or rest periods between exercises. To address this, Ross should focus on improving his overall fitness and specifically work on reducing transition times. Practicing quick transitions between different exercise modalities in training can help. Additionally, circuit training that mimics the race's structure, alternating between strength and cardio exercises with minimal rest, can enhance his ability to maintain intensity throughout the event.
Race Strategies:
- Pacing: Ross's initial pace in the race was significantly fast, which could have impacted his energy levels in subsequent segments. Adopting a more conservative start can help conserve energy for the entire race. Practicing pace management in training runs and incorporating simulation runs that mimic race conditions can aid in finding an optimal pace that balances endurance and speed.
- Strength Training Emphasis: Given Ross's running strengths, shifting some focus towards strength training, particularly exercises that improve explosive power and muscular endurance, will create a more balanced athlete. Incorporating strength training sessions at least twice a week, focusing on compound movements and functional fitness exercises, will be beneficial.
- Transition Efficiency: Improving transition times can significantly affect overall race time. Incorporating specific transition drills into training sessions, where Ross quickly moves from one exercise to the next, can help reduce downtime. Emphasizing the practice of these transitions in a fatigued state will also prepare him better for the demands of the race.
By addressing these targeted areas for improvement with specific training strategies and honing his race day strategies, Ross Gregory has a strong potential to improve his performance in future Hyrox events. Balancing his evident running ability with enhanced strength, power, and transition efficiency will make him a more competitive athlete in his age group.
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